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Todays WOD is in remembrance of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, who was assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North [...]

Strength: Strict Press – 15 min to work to a heavy double (2). Then use 70% of your heavy double for 3×5 (same weight for all) of a press in split. Then, 3 rounds of: 2 min Max Reps KB [...]

“Twisted Fran” by CFNA For time, 21-15-9 of: Front Squats (95/65lb) Push Press (same barbell) Pull ups (Strict/Kipping) Challenge: Rest five minutes – then run 1 mile for time.

ANNIVERSARY WOD! Dan and Lara – 1 year Wedding Anniversary! Strength: 20 min for 2-rep max on 2 position Snatch (below & above the knee) Then, partner up for 12 minutes – only one [...]

Just wanted to say great job to all of the CFJC athletes that competed in various events this weekend. Clint and Amy in the “X&Ys” Garage Games Competition with Coaches Macy [...]

Strength: 20 min to establish 2RM Front Squat EMOM for 7min 1PC + 1 Hang PC weight should be approx 70% of max PC/Clean Challenge: Max plank hold (push-up position)

“Phat HELL’en” 20 min AMRAP of: 400 M Run 21 KB Swings (24/16k) 12 Pull-Ups